Fitness food: Keep fit with delicious dishes

No matter whether you like doing yoga, attending sports classes or working out on the ergometer at home: To train properlyit is important that your body has sufficient energy. You can do this, for example, with sensibly composed fitness food for example.

Delicious fitness dishes are rich in protein and therefore also support muscle building in a natural way. Tofu, for example, provides an extra portion of protein, while crunchy vegetables can boost your vitamin levels. We give you tips, how to eat a balanced fitness meal usually is composed of and inspire you also with tasty recipe ideas. If you often no time to cook we have also have a solution for you.

These nutrients should be included in fitness food

If you exercise regularly, you should make sure you have a a balanced diet pay attention, that supports you in achieving your training goals. That's why you need a well thought-out composition of your fitness food.

The following nutrients are typical components of fitness meals:

• ProteinsProtein is one of the most important components of muscles. When they are stressed during sport, the cell nuclei produce protein, which is then stored in the body. In simple terms, this causes the muscle to grow. So if you are focusing on building muscle, you need to make sure your protein intake is high enough.
• CarbohydratesCarbohydrates provide your body with sufficient energy. For example, if you have strenuous training sessions ahead of you, it can be an advantage if your fitness food contains carbohydrates. Would you like lose weightyou should make sure that the proportion of carbohydrates is not too high.
• FatsThey not only ensure that your body can utilize the important fat-soluble vitamins (A, D, E, K), they are also, just like carbohydrates, an important source of energy. A distinction is made between saturated, monounsaturated and polyunsaturated fatty acids. Balanced fitness meals generally contain mainly the latter, as they play a key role in vitamin absorption.
• MineralsThey fulfill important functions in the body. These include, for example, calcium, magnesium, zinc and iron. Calcium is primarily known for its influence on bone density, while magnesium is important for muscle contraction. Zinc is involved in muscle building and ensures an optimal oxygen supply within the muscles. Inhaled oxygen is transported to them as quickly as possible thanks to iron. This mineral is an essential component of our red blood cells.

We understand that it difficult, especially at the beginning to give yourself a to put together a healthy fitness meal. To make it easier for you, we have put together some great recipes for you, which you can cook directly or use as inspiration inspiration. If you don't have time or don't feel like spending a long time in the kitchen, you can simply order healthy fitness food. The vegan bowls from LiveFresh for example, are low carb and high protein and can be prepared in less than 9 minutes.

Recipe-Inspo: Delicious fitness dishes

Balanced fitness meals should have a a high proportion of proteins and contain healthy fats. This will not only help you lose weight, but also give you enough energy to complete your training.

Tips and recipes for delicious fitness dishes for lunch and dinner

• Vegan chicken teriyaki with sugar snap peasFor a low carb version, simply replace the basmati rice with cauliflower rice. If you can't find or don't like a vegan chicken alternative, you can use conventional chicken or tofu instead.
• Vegetarian Beet carpaccio with rocket and goat's cheese and walnut topping: If you prefer vegan dishes, you can replace the goat's cheese with a plant-based alternative.
• Vegan low carb wraps with couscous and black beans: If you don't have black beans at home, simply use kidney beans instead.
• Vegan avocado spaghettiIf you want to follow a low-carb diet, it's best to replace the spaghetti with pasta made from lentils or peas.
• Vegan summer rolls with cucumber and carrots
• Vegan lentil and broccoli curry with cashew nuts
• Vegan glass noodle salad with sugar snaps and tomatoes
• Vegan cucumber sushi with rocket and avocado

All of these meals for lunch and dinner contain healthy fats and are low in calories. Feel free to swap out individual ingredients and change the recipes according to your preferences. Quinoa, vegetables and pulses such as chickpeas, for example, are always a good addition to the diet. The sweet potato is suitable as substitute for the white potatoas it contains a lot of fiber, minerals and vitamins and doesn't spike your blood sugar levels as quickly. For example, prepare yourself a delicious Baked sweet potato with vegetables and yogurt sauce!

Are you still standing at the beginning of your fitness journeyyou can with our calorie calculator Your calculate your personal calorie requirementto take this into account when preparing your meals.

Recipe ideas for a delicious breakfast and great fitness snacks

• Vegan banana pancakes with natural sweetener from banana, agave syrup and date syrup
• Frozen Yoghurt Barks: For a vegan version, use soy or coconut yogurt, for example.
• Vegan muesli bars with rolled oats, nuts and cranberries
• Vegan apple and cinnamon porridge with oat drink: If you prefer, you can also reduce the amount of oat drink and increase the amount of water.
• Vegan baked oats with berries and peanut butter
• Healthy potato potato chips in 5 minutes
• Vegan energy balls with dates, raspberries and coconut flakes
• Vegan low sugar cookies with bananas and cashew butter

Basically suitable for breakfast and snack recipes with a high proportion of protein very well to support your training. Foods such as eggs, salmon, low-fat quark, nuts, seeds, kernels and avocados contain protein and healthy fats. This makes them great ingredients for delicious fitness meals.

Did you know that you can you can also conjure up delicious desserts with avocados with avocados? For a vegan avocado chocolate mousse all you need is pitted and briefly soaked dates, a ripe avocado and two heaped tablespoons of cocoa powder. Blend everything for a few seconds on the highest setting until the mixture is creamy and then enjoy with fresh fruit and a nut topping.

Stressful everyday life? Order fitness food and still eat a balanced diet

Meetings, appointments or family activities: There's not always enough time to take care of a healthy diet to take care of a healthy diet. At LiveFresh you can easily order delicious fitness foodthat prepared in no time in no time at all:

• food cleanse: Our food cleanse supports you in losing weight and consists of various meals for the breakfast, lunch and dinnersupplemented by snacks. It is Low carb and high protein and provides a long-lasting feeling of satiety. As all-round carefree package a comprehensive guide is included to guide and accompany you. During the food cleanse you can do sports without further ado. It may be that you have to stop training due to the calorie deficitthat you eat during the cure.
• juice cleanseEspecially if you are still the beginning of your fitness training it is a good idea to think about your diet in advance. With the LiveFresh juice cleanse you can reset your body and your get to know your hunger & satiety. Also here is a comprehensive guide which accompanies you through the cure. The individual juices replace solid food during this time. However, you can of course also use them without a cure and incorporate them into your day from time to time.
• Vegan bowlsThe vegan bowls from LiveFresh are healthy dishesthat you can easily integrate into your stressful everyday life. A bowl contains only approx. 400kcal and is in under 9 minutes ready prepared. Choose between delicious varieties such as Exotic, Fajita or Ras El Hanout and nourish yourself Low carb - high protein.

Both the food cleanse as well as the juice cleanse and our bowls are 100% vegan and rich in protein. For example, use our Exotic Bowl as a filling for wraps or bell pepper halves. On our blog you will find a quick and easy recipe: Healthy stuffed bell pepper halves.

Whether you want to prepare tasty fitness dishes yourself or prefer to order your fitness food: With our tips you now know, what is important in the composition and ingredients. Be inspired by our recipe ideas and create wonderful dishes that support your fitness training and provide your body with important nutrients at the same time.

 

Frequently asked questions about fitness food:

What should I eat when I do fitness?

To be able to train properlyyou should make sure that your meals contain a a sufficiently high protein content so that you can build muscle, for example. The more frequently and intensively you train, the higher your requirement. You can meet this through the eating eggs, fish, lean meat, tofu or pulses to cover it.

Carbohydrates are also part of a healthy diet and provide your body with energy. Here it is best to take Wholemeal products, rice or pasta to you. However, if you want to lose weight, the proportion of carbohydrates should not be too high.

Healthy fats round off a balanced fitness meal. Monounsaturated and polyunsaturated fatty acids are, for example in avocados, nuts, rapeseed or linseed oil included. Also fishincluding salmon, contains valuable omega-3 fatty acids.

Which substances are important for building muscle?

If you want to build muscle, your meals should contain Proteins and carbohydrates in your meals. Protein for example, is a component of your muscles and ensures that the muscle grows. Carbohydrates can increase your Increase your performance and endurance and provide your muscles with the energy they need to grow. Minerals such as iron, calcium and zinc also play an important role in muscle building. All this is rounded off by the addition of healthy fats.

Can I build muscle despite low carb fitness food?

Sure, you can build muscle despite a low carb diet. The low carb food cleanse from LiveFresh for example, is designed so that you can lose weight without losing muscle. The well thought-out composition of the dishes makes it possible. It is sufficient fat and protein which is essential for building muscle. This guarantees you have enough energy for your training.

What should I eat straight after fitness training?

An ideal post-workout meal includes both protein and carbohydrates. Look for foods that are as fresh and easy to digest as possible.

The following dishes are suitable after a strenuous training session, for example:

• Yoghurt with fruit
• Sweet potatoes with a filling of vegetables and low-fat quark
• Protein shakes
• Scrambled eggs with tomatoes and peas
• Tempeh skewers with peanut butter dip
• Quinoa salad

Basically, the idea is that you after sport your replenish your energy levels. Fruit and vegetables, for example as sticks with a hummus dip, are great for this.